Part A 4 sets :30 Oblique Opener (only 2 or 3 sec on and off) Rest 15 seconds :30 Sandbag Dimmel Deadlift Rest 15 seconds Deadlift x 3 (Heavy but smooth) Part B 12 minute AMRAP 5 Box Jumps (36/30) Run 200 meters Max Push-ups in one set. Form must be as close to perfect as you can get it. Hips and shoulders move together, legs and chest (NOT BELLY) touch together, arms lock all the way out at the top.